Comparing Nutrients in 14 ounces Canned Sauerkraut with Liquids VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10.8% 14g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	14% 10.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.22% 0.16g	7.3% 5.28g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.56g	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65% 58.3mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	0.68% 27.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	73% 5.83mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11.7% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.92% 367g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Sauerkraut with Liquids versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 14 ounces of Canned Sauerkraut with Liquids have 1.9 times more Vitamin B6 and 5.7 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A, 4.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.7 times more Vitamin B3, 4.8 times more Vitamin C and 2.3 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 14 ounces of Canned Sauerkraut with Liquids have 3 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 2.2 times more Manganese and 2.6 times more Sodium than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt contain similar levels of Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt lack sufficient amounts of Fluoride, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Sauerkraut with Liquids have 6.6 times more Omega 3, 1.2 times more Carbohydrate and 7.3 times more Fiber than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.4 times more Sugars than Canned Sauerkraut Solids and Liquids.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.